When to use it
Use it before a high-pressure moment or when you notice tension building.
How to apply it
- Sit upright and breathe out fully.
- Breathe in slowly through your nose for a count of four.
- Hold your breath for a count of four.
- Breathe out slowly for a count of four.
- Hold for a count of four, then repeat for several rounds.
Tip: Shorten the count if four feels uncomfortable; the evenness matters more than the length.